Creatine exists in the muscles as creatine phosphate, a compound essential for generating energy during anaerobic exercise. High creatine levels enhance recovery during repeated bursts of exercise. People who take creatine commonly gain, on average one to four pounds. The weight may be extra water held in the muscles, and increase in muscle mass, or both. "Weight gain varies from person to person" reports B.J. Baker, the strength coach for the Boston Red Sox. Athletes with low creatine stores (often vegetarians or low meat eaters) often show the biggest response.

Are there harmful side effects?

Because creatine is "natural" most athletes deem it safe. Creatine has been studied for 20 years; to date, there have been no documented side effects. Anecdotally, you might hear rumors about increasing muscle cramps (likely due to dehydration not creatine) and pulled muscles (perhaps due to the rapid increase in strength and power - too much, too soon without the muscles, tendons and joints being able to gradually adjust to the increased workload).

Many athletes have stopped using creatine because of the cramping and muscle problems, but conscientious researchers have seen no such evidence in their studies.

The bigger problem may relate to the changes in physique. Too many athletes change their focus from their sport to bodybuilding. It is important to train for your sport, not strength train for the "chiseled" look of the body.

Which athletes are using Creatine?

Creatine has been shown to be most effective in sports involving repeated bouts of exercise - weight lifting, football, soccer, hockey, basketball, and rowing. Creatine helps improve the quality of, and recovery from, repeated bouts of hard training, as well as promotes muscle growth which may, in turn, enhance gaings in strength and power.

Many female athletes, however, tend to shy away from creatine due to it's weight-gain effects. Potential weight gains also concern athletes such as wrestlers, light-weight rowers, and other in weight restricted sports.

What's the best dose?

Exercise physiologists and researchers suggest raising the muscle creatine levels with 20 grams of creatine (or more precisely 0.3 grams/kilo of body weight) taken in 5 gram doses, four times per day for 7 to 9 days (as a powder mixed with juice). Then follow this loading dose with a maintenance dose of 3 to 5 grams of creatine per day.

Despite knowing a prescribed dose, many athletes believe if some is good, than more is better. Are there dangers to creatine overdosing? Will the body adjust to a sustained high creatine intake and reduce it's effectiveness? We just don't have enough information on the research on creatine as of yet. Time will tell.

How much does Creatine cost?

The cost of creatine is coming down as popularity and brand competition increases. If you are buying creatine expect to pay about $3.00 a day for the loading phase and $0.75 a day for maintenance, or about $35.00 a month.

Consider Nutrition

Food first. The foundation of top sports performance remains breakfast, lunch, health snacks, dinner, and adequate fluids that fuel your body for top performance and intense workouts. Before you consider taking creatine, first check your nutritional plan to see if you are eating a balanced diet. You will always win with good nutrition.